When I walked onto campus in August as an official University of Michigan freshman, I was terrified. There was so much new: new room, new friends, new food, and an entire new city to navigate. I tried my best to maintain my old routine in a different environment, but so much had changed. Like many people would probably agree, walking into the temporary facility on Palmer Field for the first time was intimidating. Upon seeing the giant open floor layout, I immediately walked out of the gym (no shame), and opted for a different approach. I laced up my Hokas, turned on my music, and started running. And it was the best decision I could’ve made.
I didn’t always love running. In fact, I practically hated it. I ran hurdles and briefly tested the cross country waters in middle/high school… but none of it clicked for me. I was consistently caught up on being the best, satisfying my coach and teammates, and winning gold, that I didn’t allow myself to genuinely enjoy the sport. After every race, I overly criticized myself and my performance instead of expressing gratitude for my ability to even perform at all. By my senior year, I had lost the healthy connection to a form of activity I once used to love and decided to start from scratch. I inserted the idea in my head that running, especially long distance, was simply not for me and abandoned it altogether. However, on this first college run, I was able to open my mind and take in an unfamiliar place. The things I noticed and felt were astounding.
As I was working my way down the scenic river trail, I noticed one constant: running looks different for everyone. I passed people young and old, short and tall, quick paced and moving at a meandering jog, and everyone was still getting where they wanted to go. Running is a sport that ages with you and can be tweaked to fit to your own personal and health needs. Because of this inclusivity that running provides, the running community is incredibly welcoming and kind. It doesn’t matter if you run a 6 or 12 minute mile, there will always be someone at the same level as you, and others cheering you on as you progress. I’m sure at some point in your life you’ve attended a race or even ran in one. Did you see anyone booing, or watch other runners bad mouth their competitors? The answer is likely no. If your answer is somehow yes, please tell me that race was live streamed somewhere…joking! Anyways, what I’m trying to say is that running will never make you feel worse mentally. You might encounter some challenging runs and from time to time get down on yourself about how a run went, but the long term mental effects of this hobby are extremely beneficial. Since getting out of the competitive sport-style atmosphere, I’ve learned that running really is more than what meets the eye. All it takes is a small chunk of time in your day, and from personal experience and science, I can assure you that one run has the power to turn a frown upside down.
When I was in my anti-running phase, I always felt like there was something runners weren’t telling us. What kind of voodoo was persuading people to run for hours, building miles on end, without any particular reason? How were marathoners genuinely enjoying running 26.2 miles, with the only reward at the finish line being a cheap medal, hug from their mom, and a banana? Don’t get me wrong, I love shiny things and bananas (and my mother of course, I’m not a monster). But, it took me SO LONG to realize that the joy people gain from running is actually credited to, you guessed it, brain chemicals! We all probably know about the effects of endorphins from exercise and how they can provide a sense of calm, happiness, euphoria, etc. However, Dr. David J. Linden at John Hopkins University claims that the feeling we get after running (also referred to as ‘runner’s high’) isn’t actually from endorphins, but endocannabinoids. I know you’re probably thinking, Cannabinoids… like marijuana? Yep. The chemicals released naturally in your brain after a run can mimic the same feelings of calmness as marijuana. Pretty cool. You can access Dr. Linden’s article here.
In addition to the relaxation that running can bring to your life, it’s also been shown to improve brain health and function. A study published in the National Library of Medicine discovered that running increases neurogenesis, the making of new neurons in the brain, which can improve the functionality of your hippocampus over time. If you aren’t familiar, the hippocampus is the part of your brain responsible for converting short term memories into long term memories. So, by taking the time to go on a daily run, you can not only improve your temporary mood, but also strengthen your future ability to reflect on all the ‘great’ decisions you made in your freshman year of college ;). If you’re a little nerdy like me, you can read that full study here, which presents brain images with proof of neurogenesis in rat hippocampi. Dr. Linden also emphasizes this point.
Now that you’ve heard a little bit more about the positive effects running can provide, take a chance on it. Speaking as someone who took a long time to get to where she is now, I’m not saying that you’ll instantly love it. My advice is to practice mindfulness on your runs and focus on how each run makes YOU feel. From experience, try to avoid stalking the goddess ultra-marathoner’s Instagram and, instead, craft a running plan focused entirely on your own experience and progress. Everyone had to start somewhere, and by starting today, you could open up a whole new world of possibility for yourself. In regards to what social media might be telling you, I can assure you that you don’t need to go out and buy the best new running shoes on the market, a snazzy vest, or energy chews. Simply grab the tennis shoes you already have, download a running app on your phone (I like Nike Run Club or Strava; both are free to download) and RUN. If you decide that running might actually be for you, start setting S.M.A.R.T. running goals (Specific, Measurable, Achievable, Relevant, and Time Bound). This could be time goals, distance goals, or even fun things like making a certain number of new running friends or seeing new places on your runs. It’s also incredibly important that you make sure you are properly fueling and hydrating your body before and after runs. This will help you stay energetic and improve the quality of your runs.
An important disclaimer I want to mention: As women, we know that running alone poses serious safety risks. It is recommended to share your location status and route with a trusted friend if running alone, and carrying some sort of personal safety device, whether that be a Birdie alarm (buy here) or pepper spray. When possible, run with a friend and always stay on populated routes/trails. Avoid running at night and always be aware of your surroundings.Â
Now, get out there! Run! Go! Seriously, what are you still doing reading this? Bye!